12 week advanced marathon training plan

Work your way to your next marathon with our 12 week training plan.

12 week advanced marathon training plan
Distance Marathon Level Advanced Weeks 12

For more expert training advice on running techniques click the links below:

 

Week 1

  1. Mon

    30-40 minutes

    1. Recovery run or cross-training 30 to 40 minutes
  2. Tue

    45 minutes

    1. Threshold run 45 minutes. 5 sets of 5 minutes with 90 seconds jog.
  3. Wed

    45 minutes

    1. Easy run or cross-train 45 minutes
  4. Thu

    15 minutes

    1. Progression run 15 minutes easy, 15 minutes steady then 15 minutes at threshold.
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Hill run 45 minutes total to include 2 sets of 10 minutes with a 2 minute jog recovery.
  7. Sun

    90-100 minutes

    1. Long easy run 90 to 100 minutes

Week 2

  1. Mon

    30-40 minutes

    1. Recovery run or cross-training 30 to 40 minutes
  2. Tue

    45 minutes

    1. Threshold run 45 minutes. 6 sets of 5 minutes with 90 seconds jog.
  3. Wed

    45 minutes

    1. Easy run or cross-train 45 minutes
  4. Thu

    45 minutes

    1. Progression run 15 minutes easy, 15 minutes steady and 15 minutes at threshold.
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Hill run 45 minutes total to include 4 sets of 6 minutes at threshold with a 2 minute jog recovery.
  7. Sun

    105 minutes

    1. Long easy run 1 hour and 45 minutes minutes.

Week 3

  1. Mon

    30-40 minutes

    1. Recovery run or cross-training 30 to 40 minutes
  2. Tue

    75-85 minutes

    1. AM easy run 30 to 40 minutes
    2. PM threshold run 45 minutes total to include 3 sets of 10 minutes at threshold with 90 seconds jog recovery.
  3. Wed

    45 minutes

    1. Easy run or cross-train 45 minutes
  4. Thu

    40 minutes

    1. Out and back run 20 minutes out at a steady effort, turnaround and get back 2 to 3 minutes faster.
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Hill run 45 minutes total to include 3 sets of 8 minutes at threshold with a 90 seconds jog recovery.
  7. Sun

    110-120 minutes

    1. Long easy run 1 hour and 50 minutes to 2 hours.

Week 4

  1. Mon

    30-40 minutes

    1. Recovery run or cross-training 30 to 40 minutes
  2. Tue

    75-85 minutes

    1. AM easy run 30 to 40 minutes
    2. PM threshold run 45 minutes total to include 6 sets of 5 minutes with a 90 seconds jog recovery. Run the first 3 at threshold and the final 3 faster.
  3. Wed

    45 minutes

    1. Easy run or cross-train 45 minutes
  4. Thu

    45 minutes

    1. Run 45 minutes with the final 25 minutes at threshold.
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Hill run 45 minutes total to include 3 sets of 10 minute hill runs with a 2 minute jog recovery.
  7. Sun

    120-135 minutes

    1. Long easy run 2 to 2 hours and 15 minutes.

Week 5

  1. Mon

    45 minutes

    1. Run and workout 30 minutes cross-training with a strength and conditioning workout. Or rest.
  2. Tue

    40 minutes

    1. Easy run 40 minutes
  3. Wed

    30-40 minutes

    1. Easy run or cross-training 30 to 40 minutes
  4. Thu

    30 minutes

    1. Progression run 10 minutes easy, 10 minutes steady and 10 minutes threshold.
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Run 5km parkrun with 2 sets of 5 mins at threshold afterwards with 3 minutes recovery between sets. Or 20 to 30 minutes easy if racing tomorrow.
  7. Sun

    90 minutes

    1. Run 90 minutes easy or a 10km race plus 30 minutes easy run.

Week 6

  1. Mon

    30-40 minutes

    1. Run and workout 30 minutes cross-training with a strength and conditioning workout.
  2. Tue

    40 minutes

    1. AM easy run 30 to 40 minutes
    2. PM threshold run 8 sets of 800 metres. Alternate odd numbers at threshold and even numbers at 5km effort with 90 seconds recovery.
  3. Wed

    45-60 minutes

    1. Easy run or cross-train 45 to 60 minutes, pre-breakfast.
  4. Thu

    75 minutes

    1. Run 75 minutes total including 3 sets of 8 minutes at threshold within the final 30 minutes.
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Threshold run 45 minutes with the last 25 minutes at threshold.
  7. Sun

    150 minutes

    1. Long easy run 2 hours and 30 minutes

Week 7

  1. Mon

    30-40 minutes

    1. Recovery run or cross-training 30 to 40 minutes
  2. Tue

    45 minutes

    1. AM easy run 30 to 40 minutes
    2. PM threshold run 5 sets of 400 metres with 2 minutes recovery. Repeat twice with a 2 minute rest between.
  3. Wed

    45-60 minutes

    1. Easy run or cross-train 45 to 60 minutes pre-breakfast.
  4. Thu

    45 minutes

    1. Progression run 15 minutes easy, 15 minutes steady then 15 minutes at threshold.
  5. Fri

    Rest

  6. Sat

    20-40 minutes

    1. Easy run 20 to 30 minutes total or 30 to 40 minutes if racing tomorrow.
  7. Sun

    150 minutes

    1. Half marathon Run at personal best pace with a 30 minute easy jog to warm down. Or run 2 hour 30 minute long run with the last 60 minutes at marathon pace.

Week 8

  1. Mon

    40 minutes

    1. Recovery run or cross-training 40 minutes
  2. Tue

    90-100 minutes

    1. AM easy run 30 to 40 minutes
    2. PM progression run 3 sets of 20 minutes finishing at threshold or 45 to 60 minutes easy if still tired.
  3. Wed

    45-60 minutes

    1. Easy run or cross-train 45 minutes pre-breakfast.
  4. Thu

    90 minutes

    1. Run 90 minutes with the middle 60 minutes run at 3 minutes steady then 3 minutes at threshold continously.
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Recovery run 45 minutes
  7. Sun

    165-180 minutes

    1. Long run 2 hours and 45 minutes to 3 hours run with last 45 minutes at marathon pace.

Week 9

  1. Mon

    40 minutes

    1. Recovery run or cross-training 40 minutes
  2. Tue

    45-60 minutes

    1. AM easy run 30 to 40 minutes
    2. PM run 5 mins at threshold then 6 to 8 sets of 800m at 5km pace with 75 seconds recovery between.
  3. Wed

    45-60 minutes

    1. Easy run or cross-train 45 to 60 minutes pre-breakfast
  4. Thu

    90 minutes

    1. Run 90 minutes to include 3 sets of 3km at threshold with 3 minutes easy between the blocks.
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Recovery run 45 minutes
  7. Sun

    35km

    1. 35km progression run 10km easy, 10km at marathon pace, 5km easy, 5km at threshold, 2km hard and 3km easy.

Week 10

  1. Mon

    40 minutes

    1. Recovery run or cross-training 40 minutes
  2. Tue

    60 minutes

    1. AM easy run 30 to 40 minutes
    2. PM run 5 minutes at threshold then 10 sets of 400 metres at 5km pace with 60 seconds recovery.
  3. Wed

    45-60 minutes

    1. Easy run or cross-train 45 to 60 minutes pre-breakfast
  4. Thu

    25km

    1. Progression run 5km easy, 5km marathon pace, 5km easy, 5km at threshold, 2km hard and 3km easy.
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Recovery run 45 minutes total
  7. Sun

    135-150 minutes

    1. Long run 2 hours and 15 minutes with the final 45 minutes at marathon pace.

Week 11

  1. Mon

    30-40 minutes

    1. Recovery run or cross-training 30 to 40 minutes
  2. Tue

    70 minutes

    1. AM easy run 30 to 40 minutes
    2. PM run 5 sets of 400 metres at 5km pace with 2km @ threshold then 5 sets of 400 metres at 10km pace with 45 to 60 seconds recovery between the 400 metre runs. Take 2 minutes between the 2 sections for recovery.
  3. Wed

    30-45 minutes

    1. Easy run or corss-train 30 to 45 minutes pre-breakfast.
  4. Thu

    45 minutes

    1. Progression run 3 sets of 15 minutes with the middle 15 at marathon pace.
  5. Fri

    Rest

  6. Sat

    20-25 minutes

    1. Park run or time-trial 20 to 25 minutes
  7. Sun

    75-90 minutes

    1. Long easy run 75 to 90 minutes

Week 12

  1. Mon

    30 minutes

    1. Easy run 30 minutes
  2. Tue

    30-40 minutes

    1. Run 30 to 40 minutes including 3 sets of 5 minutes at marathon pace with 2 minutes jog recovery.
  3. Wed

    30 minutes

    1. Recovery run 30 minutes
  4. Thu

    20 minutes

    1. Recovery run 20 minutes
  5. Fri

    Rest

  6. Sat

    25-30 minutes

    1. Easy run 15 to 20 minute run then jog and stretch.
  7. Sun

    Marathon

    1. Marathon Good luck!